Statistics have shown that 60% of Americans have a sleeping problem, while 43% don’t get good nights of sleep except on weeknights. Lack of quality and quantity of sleep can have detrimental effects on your health. An adult is required to have at least 7-9 hours of sleep. It may look outrageous but sleep helps to improve your heart health and reduce stress, among many other benefits. If you are struggling to get good nights of sleep, here a few ways to help you out.
- Do some exercise
Studies have proven that people who exercise about four times a week sleep well at night. Exercising will help your body curb stress and boost your hormonal balance. When you exercise, your body temperature goes high then tends to decline as time goes by. So, if you vigorously exercise in the morning, you will remain active throughout the day then listless in the evening as your body temperature drops. However, avoid exercising a few hours before bedtime because you don’t want to be all revved up at that time.
- Your bed is for sleep only!
Skip using electronics when you get to bed, it is a bad sleeping habit. In fact, using these gadgets an hour before bed will deprive you of good sleep. Instead, read a book or meditate and it will help you sleep well. Strictly use your bed for sleep and avoid working or eating from your bed. Also, ensure that you have a comfy bed as it boosts your sleep. If you have trouble choosing a suitable mattress, you can check loom and leaf mattress review here: https://betterbedsolutions.com/loom-and-leaf-firm-review/ to help you make a decision.
- Dim the lights in your bedroom
One of the most natural ways to get a good night of sleep is dimming your bedrooms light. Light hinders with the production of melatonin, which is a hormone responsible for our sleep. While dimming lights will boost good sleep, sleeping in total darkness is also highly recommended. Use blackout shades for your windows to bar light from outside or optionally, put on an eye mask when going to bed.
- Reinforce a steady sleeping routine
You may be the reason why you keep on tossing and turning at night trying to find sleep. Going to bed at a different time every day disrupts your natural sleep or wake up clock. So, your body’s sleep clock automatically adjusts when you develop a certain sleep routine and this will help improve your sleep quality from poor to good.
- Adapt healthier eating habits
Drinking coffee or tea after 3pm will rob you of a good night’s sleep. Also, snacking at late night hours will increase blood sugar glucose which in turn triggers stress hormones and lowers secretion of melatonin. Going to bed on an empty stomach or when fully stuffed will leave you uncomfortable and unable to sleep well at night. You may also want to avoid spicy foods as they trip heartburn as well as indigestion.